CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 01-09-2007, 03:14 AM   #1
Kevin Richards
Member Kevin Richards is offline
 
Profile:
Join Date: Dec 2005
Location: Llanelli  Carmarthenshire
Posts: 10
I'm after some advice on lowering the bar when snatching or cleaning for reps.
I can lower the bar to shoulder level but when going from shoulder level down it seems to be more of a drop and catch which seems to aggravate my shoulders.
Is the lowering a drop and catch or should ot be more controlled?
Do I have a weakness somewhere and if so what is recommended to improve it?
  Reply With Quote
Old 01-09-2007, 09:20 AM   #2
Alex Straus
Member Alex Straus is offline
 
Profile:
Join Date: Jul 2006
Location: Boston  NY
Posts: 45
Kevin;

In my experience, I have found it best to simply, and carefully, drop the weight straight to the ground. This way you're not pulling on any muscles.

I have found that some "gyms" really hate that method.

But other people may have different suggestions.
  Reply With Quote
Old 01-09-2007, 09:47 AM   #3
Guest
Departed Guest is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 1,095
Use your legs to absorb some of the weight instead of trying to stop it all with your hands/arms.

Video:
http://www.performancemenu.com/resources/exercises/index.php?show=exercise&secti onID=2&exerciseID=70
  Reply With Quote
Old 01-09-2007, 09:52 AM   #4
Jon Gilson
Affiliate Jon Gilson is offline
 
Jon Gilson's Avatar
 
Profile:
Join Date: Sep 2006
Location: Boston  MA
Posts: 814
Kevin,

Drop the weight from overhead using a controlled drop. Keep your hands on the bar and your ARMS STRAIGHT, allowing the bar to trace a quarter-arc to your waist height. When it gets there, bend your knees and arms and guide it straight down, controlling the bounce.

Never lose contact with the bar. You need to keep it in check to assure it doesn't bounce away and hurt other folks.

This is something you should actually practice in a nice, open, safe environment. Put the bar overhead, and practice dropping it.

You'll need this skill if you ever miss an attempt and have to get out from under the bar. It sounds silly, but my guys actually practice bailing.

Best,

Jon
  Reply With Quote
Old 01-09-2007, 10:09 AM   #5
Jon Gilson
Affiliate Jon Gilson is offline
 
Jon Gilson's Avatar
 
Profile:
Join Date: Sep 2006
Location: Boston  MA
Posts: 814
Here's a good video of German badass Marc Huster dropping his C&Js:

http://www.youtube.com/watch?v=eVcft7dxaM4

Best,

Jon

  Reply With Quote
Old 01-09-2007, 04:52 PM   #6
Andy Shirley
Member Andy Shirley is offline
 
Profile:
Join Date: Aug 2005
Location: Honoulu  HI
Posts: 1,552
Jon,
He was asking about snatching/cleaning for reps, so I don't think dropping it is gonna work.

My vote goes with Greg's method.
  Reply With Quote
Old 01-09-2007, 05:35 PM   #7
Jon Gilson
Affiliate Jon Gilson is offline
 
Jon Gilson's Avatar
 
Profile:
Join Date: Sep 2006
Location: Boston  MA
Posts: 814
Thanks, Andy. Sorry about the bad advice, Kevin. Greg knows what's up nearly all the time, so I can't imagine he's wrong this time.

Listen to the smart kids.

Best,

Jon
  Reply With Quote
Old 01-09-2007, 10:07 PM   #8
Glenn Pendlay
Member Glenn Pendlay is offline
 
Profile:
Join Date: Aug 2006
Location: wichita falls  texas
Posts: 684
If I can, I will post a video of a couple of kids lowering snatches and cleans while doing reps on my website. I will have them do it like they didnt have bumper plates, so you can see how we do it. hope it will help.

Glenn
  Reply With Quote
Old 01-11-2007, 02:47 AM   #9
Kevin Richards
Member Kevin Richards is offline
 
Profile:
Join Date: Dec 2005
Location: Llanelli  Carmarthenshire
Posts: 10
Thanks for the responses - I'll look up the videos.

regards
Kevin
  Reply With Quote
Old 01-12-2007, 01:14 AM   #10
Christian Lemburg
Member Christian Lemburg is offline
 
Profile:
Join Date: Jan 2005
Location: Aachen  NRW
Posts: 308
Kevin,

look up this article from Jim Schmitz on how to lower weights correctly: http://www.ironmind.com/ironcms/expo...ts/lifts3.html.

http://www.crossfit.com/discus/messages/22/19884.html discusses it in more detail.

Jim Schmitz also demonstrates this method in his Oly lift video. I use it all the time, for anything up to around 90% max. My neighbours complain too much if I drop the weights all the time.

Cheers,

Christian
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Clean/snatch Bradford Green Digital Coaching 4 11-13-2006 12:36 PM
How high pull for pwer snatch / pwer clean / snatch/ clean Roger Smith Exercises 3 01-04-2006 01:55 AM
KB snatch and clean James Oconnor Exercises 13 12-07-2005 04:27 PM
Getting under the bar on the clean or snatch Mike Ryan Exercises 19 02-28-2005 11:35 PM
Lowering weights safely Mike Donnelly Exercises 1 02-09-2005 06:36 AM


All times are GMT -7. The time now is 04:20 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.